Iingenelo ezimangalisayo zeyoga emzimbeni nasengqondweni yakho

Ngaba nawe unengxaki yomqolo nentamo emva kokuhlala phambi kwekhompyutha imini yonke okanye ukwenza imisebenzi yasekhaya? Okanye ngaba uziva uxinezelekile kwaye uxinezelekile ngenxa yeengxaki ebomini bakho? Ngamanye amaxesha awukwazi ukulala kakuhle ebusuku? Namhlanje siza kuthetha ngesisombululo esimangalisayo esinokuphilisa umzimba wakho nengqondo yakho ngaxeshanye. Yiyoga leyo.

Yintoni iYoga ngokwenene?

Ngamafutshane, i-yoga luhlobo lwamandulo lokuzilolonga oluvela eIndiya oludibanisa ingqondo nomzimba. Ayisiyo nje umthambo womzimba. Inzulu kakhulu kunoko. Kukho izinto ezintathu eziphambili kwi-yoga.

Abantu abaninzi bacinga ukuba ukuze wenze i-yoga, kufuneka ukwazi ukugoba umzimba wakho njengerabha. Yingcamango ephosakeleyo leyo. Nabani na, nokuba uneminyaka emingaphi, angayenza i-yoga ngendlela efanela umzimba wakhe. Kukho iindlela ze-yoga ezicothayo nezilula (umz. i-Hatha Yoga), kunye neendlela ze-yoga ezikhawulezayo nezinamandla ngakumbi.

I-Yoga yokwandisa ukuguquguquka

Akukho nto ingcono kuneyoga yokunciphisa ukuqina kunye neentlungu emzimbeni wakho ngenxa yokuhlala kwisitulo esinye seofisi imini yonke. Iimeko zeyoga zolula izihlunu zakho.

Khawucinge nje, uphando lufumanise nokuba abantu abenza i-yoga kangangeeveki ezisi-8 bonyuse ukuguquguquka kwabo malunga ne-35%. Nawe uza kuqala ukuziva ezi ziphumo kungekudala.

Indlela Yokuhlala Yomntwana Ohleliyo

Oku kuya kukunika umqolo wakho ulwalulo oluhle.

• Hlala ngqo esitulweni.
• Gcina intloko yakho, intamo, kunye nomqolo uthe tye, goba kancinci phambili njengoko ukhupha umoya. Beka izandla zakho emathangeni akho.
• Hlala kule ndawo uze uphefumle nzulu kathathu okanye kahlanu.

I-yoga yokwakha amandla omzimba

I-Yoga ayikokusolula nje kuphela, ikwayindlela entle yokwakha amandla emzimbeni. Ingakumbi iindlela ezifana ne-Ashtanga kunye ne-Power yoga zilungile ekwakheni amandla emisipha.

Iimeko ezifana nePlank pose kunye neDownward Dog ziqinisa umzimba ongasentla. Iimeko zokuma ziqinisa izihlunu zesisu, amathanga kunye nomqolo.

Indawo yeplanga

Oku kuyaqinisa izihlunu zesisu kunye nomzimba ongaphezulu, iingalo, kunye nezandla.

• Guqa phantsi ubeke izandla zakho phantsi.
• Ngoku, phakamisa izinqe zakho uze wolule imilenze yakho umva. Umzimba wakho kufuneka uthe tye, njengeplanga.
• Qinisa izihlunu zesisu sakho uze uhlale kule ndawo okwethutyana, uphefumla.
• Ukuba kunzima, ungakwenza oku ugobile amadolo akho phantsi.

Fumana ukuma okuhle nokufanelekileyo

Xa umzimba wakho uqina kwaye uguquguqukayo, indlela oma ngayo iya kuzilungisa ngokuzenzekelayo. Ixesha elininzi, sihlala size sime sigobile umqolo. Oku kungenxa yokuba izihlunu zethu ezingaphakathi zibuthathaka.

Ngenxa yokuba i-yoga iqinisa ezi "zihlunu ziphambili", uhlakulela umkhwa "wokuhlala uthe nkqo, ume ngokuthe nkqo." Kwakhona, xa senza i-yoga, sifumana "ukuqonda umzimba" okulungileyo. Emva koko, ukuba ugobile, uya kuyiqonda loo nto kwaye ukhuthazeke ukuba ulungise ukuma kwakho ngokukhawuleza.

I-yoga yokulawula uxinzelelo

Ngendlela yokuphila yanamhlanje, uxinzelelo luyingxaki kubantu abaninzi. Bekungayi kuba yinto ephosakeleyo ukuthi i-yoga yenye yezona ndlela zilungileyo zokunyanga oku.

Xa senza i-yoga, sinikela ingqalelo ekhethekileyo ekuphefumleni kwethu . Ezi ndlela zokuphefumla ezinzulu nezizolileyo zinceda ingqondo izole ngokukhawuleza. Kwakhona, iindlela zokucamngca zinceda ukukhulula ingqondo kwiingcinga ezingeyomfuneko. Umntu oqhelisela i-yoga rhoqo ukhulisa amandla akhe okujamelana noxinzelelo.

Indlela Yokumisa Isidumbu

Oku kunokunciphisa uxinzelelo emzimbeni wonke nasengqondweni.

• lala phantsi.
• Beka iingalo nemilenze yakho kancinci macala omabini. Gcina izandla zakho zijonge phezulu.
• Vala amehlo akho uze uphumze izihlunu zonke, uzive ngathi uhlola umzimba wakho wonke ngengqondo ukusuka entloko ukuya ezinzwaneni.
• Phefumla nzulu uze uhlale ngolu hlobo imizuzu embalwa.

I-yoga yokulala okuphumzayo

Ngaba uneengxaki ezifana nokungakwazi ukulala ebusuku okanye ukuvuka ezinzulwini zobusuku? Zama ukwenza ii-yoga poses ezimbalwa ezilula ngaphambi kokuba ulale.

I-yoga iphumza umzimba nengqondo, inika uxolo olufunekayo ukuze ulale. Izifundo zibonise nokuba abantu abenza i-yoga bahlala belala ngcono nangakumbi.

• Ukuqaphela: I-Yoga ikufundisa ukuba uphile kwixesha langoku, nto leyo ekuthintela ukuba ungalali ngenxa yeengcinga ezingeyomfuneko.
• Iindlela zokuphefumla: Ukuzola iipateni zokuphefumla kuyazolisa inkqubo yemithambo-luvo kwaye kukhokelela ekulaleni.
• Ukuphumla komzimba: Xa uxinzelelo lwemisipha oluqokelelene emini luphelile kwaye umzimba uphumla, kuba lula ukulala.

Ezinye izibonelelo zempilo zeyoga

Iingenelo zeyoga azipheli apho.

• Ukunciphisa Ubunzima: I-Yoga ayitshisi iikhalori kuphela, kodwa ikwanciphisa i-cortisol, i-hormone yoxinzelelo, eyimbangela enkulu yamafutha esiswini.
• Impilo Yentliziyo: I-Yoga yehlisa uxinzelelo lwegazi, ilawula izinga lokubetha kwentliziyo, kwaye inceda ekunciphiseni amanqanaba e-cholesterol egazini.